Toddlers can tumble and somersault with ease, and young children can do all sorts of contortions on monkey bars. But as we grow older, we get accustomed to moving in specific ways. We have a more limited range of motion, so our muscles don’t get stretched to their full length and become less elastic.

Just as no smart warrior goes to a battle unprepared, a Pilates student should always be equipped to tackle the challenges of each class. But it’s difficult to know exactly what to prepare for if it’s your first time to attend a session. If you still don’t know what to expect in a Pilates class, read on.

Pilates is made up of over 500 muscle group-specific exercises designed to strengthen every inch of the body from the core outward. It might sound daunting, but it’s not, especially if you’re adequately prepared for it. Here’s a list of do's and don'ts if you’ve never been to a Pilates class before:

All the positions and movements in Pilates are deliberate. The alignment of the body, the specific muscle groups engaged in an exercise, and the specialized breathing techniques all come together to sculpt the physique effectively. If your core isn’t activated correctly, or if your posture is wrong, you might not reap the full benefits of the workout.

Adults have a lot of things on their plates. They need to go to work, attend family engagements, hang out with friends and colleagues, and deal with a laundry list of errands. More often than not, they are too tired or too busy to squeeze in the ideal 30–40 minutes of exercise per day.

Evolution has taught us that humans — especially women — are perceived to be more attractive if they have big butts, because round behinds indicate their ability to handle pregnancy with ease and bear healthy offspring. In other words, a full derrière makes them prime candidates for mates.

Deciding to work out is one thing, but staying in the exercise program is another. The secret to sticking to a workout is finding out the one that fits your lifestyle and doesn’t burden you. You can try everything under the sun to discover which physical activity fits you best, but that can be counterproductive and time-consuming.

Pilates is a core-centric routine that can help you achieve perfectly sculpted abs. If you’re looking to define your midriff and trim your waist, here are some equipment-free Pilates exercises you should definitely try:

Pilates is a well-known strength exercise that tones muscles without bulking you up. It’s also a functional exercise, which means it increases your flexibility, improves your mobility, and helps you do daily physical activities with more ease. Overall, it’s a beneficial exercise that makes you fit.